Pls help tweak TDEE and calorie goals

knitapeace

So here's me: 5'10", 45yo, 167-ish lbs, with a (new) goal of 159. I only work out at home. Just switched from circuit training which included *some* weights and running to a progressive bodyweight strength program (Body By You) with additional 3mph walks at least four days a week for 30-45 minutes. MFP gives me a base calorie goal of about 1650, and I always eat back exercise calories when I'm not doing TDEE.

I lost very nicely when I was doing mostly running for exercise. Lately, as expected, things have slowed down considerably. I've even gained. When I switched to the new strength program a month ago, I went back to TDEE and used the Fat2Fit Radio calculator to come up with a calorie goal of 2200. This is assuming a "moderate" activity level which is 3-5 times per week, but I'm actually working out 6 days a week, and I feel like I'm working pretty hard on strength days. But I'm also feeling a little more squishy around the middle. I haven't weighed or measured myself in about 3 weeks. My clothes still fit just fine.

I'm worried that choosing the "moderate" activity range might be too much, because the strength training burns fewer calories than the cardio. I'm avoiding the scale so possible LBM gains won't send me into a tizzy. Can someone please run the numbers and tell me if they think 2200 is too much for me at my goals? Or do I just need to settle into the new program and use the patience I learned during the beginning of my weight loss to give it time to work? I'll confess the 159 number is a vanity thing, just want to get out of the 160s.

Thanks for any advice!

jemhh

Hello there!

I think that 2200 is probably a good number for you if you want to recomp. I ran your info through the IIFYM calculator, using 27%, 28%, 29%, 30%, and 31% body fat since I don't know your percentage and they are all in the 2200-2300 range.

If you want to lose a bit more, I'd lower your calories some. I tried eating more (1800 on my rest day and 2100 the other six days) when I changed strength programs and my weight pretty much stayed flat too. I ended up switching to 1850 on every day and things have now started moving again.

SezxyStef

I am a bit shorter (3 inches) but about the same age and in Feb I was 165...and lifting.

The gain could be water retention from the new exercise...I say this as long as you are sure of your intake (using a food scale and logging accurately)

When doing strength as long as you are consistent I think TDEE is the way to go really...as it is really to hard to estimate the burns from strength training/lifting. I have found however that IIFYM.com is a more accurate calculator for me. I use an actual calculation using my calories etc and found IIFYM.com was within 25calories of that calculation.

Moderate is good, that's what I choose when using an online calculator...workout 3-5x a week...

I personally think it might be too much...I maintain on that...and yes I weigh less, and am short but I work out a lot...

According to IIFYM.com that is your TDEE (depending on your BF%) so you should probably subtract 10% off that ...if I were you I would eat 2k a day and see how that works.

knitapeace

Thank you both very kindly!

Obviously there's a part of me that thinks 2200 is too much or I wouldn't have asked the question, so I'm inclined to agree with you Stef. But every time I've tried to take it down one or two hundred calories my brain panics and tells me I'm starving. I think I'll try again, just see what happens. And I used to be Miss Accurate Logger but I've gotten a bit lax in that area. I'm pretty good at eyeballing but nowhere near perfect. Maybe need to tighten that up as well.

Thanks again!

SezxyStef

Thank you both very kindly!

Obviously there's a part of me that thinks 2200 is too much or I wouldn't have asked the question, so I'm inclined to agree with you Stef. But every time I've tried to take it down one or two hundred calories my brain panics and tells me I'm starving. I think I'll try again, just see what happens. And I used to be Miss Accurate Logger but I've gotten a bit lax in that area. I'm pretty good at eyeballing but nowhere near perfect. Maybe need to tighten that up as well.

Thanks again!

Try filling you day with protien/fats and fiber...they all keep you feeling fuller longer..but keep in the carbs for the energy.

I find if i include some sort of protien in every meal I am never at that stage of "starved" before a meal...if I do get hungry I grab some cheese or fiber1 bar (lately) and a peach...and drink lots of water...and yes I found when mine slowed it was my logging and going over frequently.